Blueberry Muffins

What You Need

3/4 Cup Oats

1 Cup Egg Whites

1/2 Cup Blueberries

60g Peanut Butter (Added after baking)

Cooking Instructions

WNBF Pro Bodybuilder Kurt Weidner shares his recipe for healthy egg white oats and blueberry muffins. This recipe works well as a breakfast meal, or as a snack in between major meals. It can easily be taken on the go.

Combine the oats, egg whites and blueberries. Mix evenly.

Bake at 350 degrees for 30 minutes.

After muffins cool, top with peanut butter.

Macros :

39 grams of protein

53 grams of carbs

12 grams of fat

476 calories

Black Bean Soup

Ingredients

29 oz can of Goya black beans3 tablespoon olive oil1 small white onion1 small green pepper1 tablespoon minced garlic5 bay leaves1/4 tablespoon oreganoPinch of ground cloves1/8 tablespoon cumin1 cup water

Preparation Instructions1) In large pot add olive oil and heat.

2) Add everything except black beans to pot and sauté until onions and peppers are soft.

3) Add beans plus 1 cup water, stir together and smash beans with large spoon about 5-6 times. This will thicken the beans as they cook.

4) Bring to a boil and immediately turn to low and cook covered for 1 hour, occasionally stirring.

5) Let cool before placing in Tupperware or eat hot, always better the next day!

Try it out and let me know how you like it!

Yours for a Lean Body,

1 large yam1 packet splenda1/8 teaspoon cinnamon1 teaspoon coconut oil

How its done:

1-Peel and cube yam (about 1/2″ in size).

2-Heat coconut oil on medium.

3-Add cinamon and splenda; then stir.

4-Add cubed yams.

5-Cover tightly to cook faster.

6-Stir frequently so they don’t brown too much.

7-Remove when soft but not mushy.

Quinoa and Coconut Brownies

This recipe uses cooked quinoa and coconut oil instead of traditional brownie ingredients: flour, butter and sugar. The quinoa ensures that each brownie bite will be moist with less coronary risk. Coconut oil is a largely saturated fat, consisting of mostly medium-chain triglycerides that are easy to digest and provide a rapid source of energy. Additionally, it increases the body’s metabolic rate by removing stress on the pancreas (meaning you’ll be burning more fuel) making this the perfect breakfast for those wanting to lose a few pounds after the holidays.

Ingredients

1 1/3 cups quinoa, cooked

1/2 cup sweetener or 1/3 cup Stevia

1/3 cup coconut oil

3 eggs

2 scoops vanilla whey

45 grams dark chocolate, unsweetened

3 tablespoons cocoa powder, unsweetened

1/4 teaspoon baking powder

1/4 teaspoon bicarb

Directions

1. Heat the oil and dark chocolate in the microwave for 30 seconds, until both are melted. Make sure you don’t overcook the chocolate or it will taste bitter if burnt.

2. Whisk the eggs in a large bowl.

3. Once whisked, add all of the ingredients to the eggs.

4. Mix really well to make sure the baking powder and bicarb are evenly distributed.

5. Pour the batter into a 9×9-inch baking tin and cook in a preheated oven for 20 minutes at 350 degrees Fahrenheit.

6. Once cooked, cut into eight equal pieces.

7. Eat them all at once before anyone gets a chance to ask for one.

Oatmeal Creme Pie Sandwich

Ingredients

1/3 Cup Oatmeal 2 Tbsp Stevia 1 Tbsp Cinnamon 3 Egg Whites

Instructions :

Beat all together with fork (no water needed). Pour into hot non-stick pan. When cooked on side one, flip like a pancake. Cook until done.

Let cool or eat hot!

Center cream

1/2 Scoop Vanilla Protein. 2 Tbsp of Cold Water.

Instructions

Stir ingredients into pudding.

Assembly

Cut pancake in half with cream in the middle for an on-the-go protein/carb sandwich.

Or

Place pudding on top as icing and eat like a cinnamon roll.

PNB Muffins

This is a Jen original and these are so good! Gluten-free and perfect for you to eat while working towards your physique goals. No crappy sugar or flour so these are perfect for your kiddos, too!Pass this on to your mom, girlfriend, and friends.

Preheat oven to 350 degrees

Combine:1/4 cup almond flour**1/4 cup PB2 or peanut flour**1/2 cup oat flour (you can find this at most local grocery stores in the “health food” section)3 scoops vanilla protein powder (I used the 365 Whole Foods vanilla whey)1/8 cup Stevia or Splenda, more or less depending how sweet you want them.1/4 teaspoon salt1/2 teaspoon baking powder

**If you don’t have PB2 or peanut flour, or almond flour, you can substitute oat flour. Just keep in mind it’ll raise the carbs a bit, lessen the peanut butter flavor, and they won’t be quite as moist.

Mix altogether, then add in:1/2 cup unsweetened applesauce1/2 cup skim Ricotta cheese3 egg whites1/2 teaspoon vanilla

Combine altogether to make the muffin batter. Spray muffin tins with non-stick cooking spray. Fill 11 of the muffin tins 1/3 of the way with batter. Scoop 1/2 Tablespoon of all natural peanut butter and 1/2 Tablespoon of sugar-free jelly into the center on top of the batter. Use the remaining muffin batter to cover the peanut butter and jelly so that the muffin tins are now 2/3 full and you can’t see any of the peanut butter or jelly. Bake at 350 degrees for about 10 – 11 minutes. The centers will still be slightly soft because of the peanut butter and jelly inside of them, so watch the edges. When they are just starting to turn golden, take them out.

Makes 11 muffins

Macronutrient breakdown per muffin:Protein: 11 gramsCarbohydrate: 11.5 gramsFat: 6 gramsCalories: 144

Protein Scones

Get creative with these and add whatever you like – unsweetened cocoa powder, coconut shavings, dried cranberries, walnuts, etc. I added 1/4 cup of raisins and a 1/2 Tablespoon of cinnamon, but any add-ins that you like will work. Dried fruit, nuts, chocolate chips, whatever. Add something though , or these will be really boring.

Preheat oven to 350 degrees

Ingredients:

1 cup plus 1/4 cup almond flour 1/2 cup vanilla protein powder, or chocolate, or whatever. I used Vanilla Metabolic Drive 1/4 cup oats 1 Tbsp of Stevia 4 egg whites 2 Tablespoons 0% fat Greek Yogurt, or pumpkin puree Your choice. I used pumpkin. Unsweetened applesauce

will also work. 1/4 cup raisins 1/2 Tablespoon cinnamon

Mix all of the dry ingredients together first. Then, add the wet ingredients.

Drop 9 spoonfuls onto a cookie sheet sprayed with non-stick spray or smeared with coconut oil, and slightly spread them out just a bit.

Bake until the peaks barely start to turn golden, about 12 minutes.They should still be slightly soft when you take them out.

WARNING: Watch these closely and don’t overbake them, otherwise you will have rock-hard protein doggy biscuits for Fido.

Makes 9 scones.The following macros are for the basic mix, not including the raisins.Remember, any add-ins will change these numbers:

Nutrition Facts

Protein: 8 grams Carb: 5 grams Fat: 9 grams Calories: 133

Banana bread

I guess they are more like little cakesters. But still, they are delicious and clean!

Mix in one bowl:1 cup oat flour1 TBSP cinnamon1/2 tsp baking soda1/4 tsp salt2 scoops vanilla whey protein (the kind I used had 16g of protein per scoop. This will vary)

Mix in another bowl: 3 egg whites1/2 cup low fat Ricotta cheese8 oz mashed banana (this is about 2 large bananas)4 packets of Stevia <– this is up to you. Add more if you like things sweet, less if you don’t. If you are a Splenda user, this would equal about 1/2 cup Splenda.2 oz of water. (more or less to make a batter consistency.)

** Optional: chopped up walnuts, or a handful of chocolate chips. Just remember that whatever you add will change the macronutrients.

Combine the wet ingredients into the dry ingredients.

Spray an 8 x 8 or 9 x 9 baking pan with no-stick cooking spray. Pour the batter into the pan and bake at 350 degrees for about 17 – 20 minutes.

When a toothpick comes out clean, they are done. Better to undercook them a tad, than to overcook, or they can be pretty dry.

Makes 9 servings.

Macros :Protein 7.5 grams (more protein? Add an extra egg white, scoop of protein powder and a bit more water!)Carb: 13.6 gramsFat: 1.2 gramsCalories: 84

Protein Brownies

This recipe is awesome! We have these on hand all of the time. They are amazing with a little natural peanut butter on top. I’ve made you a little video on how to make them. Let me know what you think! (of the brownies. The video is imperfect. haha!)

Guys – pass this recipe along to your girlfriends and or wives, and your family! They’ll thank you!These are perfect for your kiddos, too!

You’ll need:1 cup oat flour (or 1/2 cup oat flour & 1/2 cup almond flour)3 TBSP unsweetened cocoa powder2 scoops chocolate protein powder1/4 teaspoon salt1/2 teaspoon baking soda1/8 cup Stevia (or 1/4 cup Splenda)8 oz berry flavored baby food4 egg whites

Coconut oil or non-stick cooking spray9 x 9 baking pan

This recipe makes 9 brownies.

Macros :Protein: 7 gramsCarbs: 11 gramsFat: 0.8 gramsCalories: 81

Protein Carrot Cakesters

Preheat oven to 350 degrees.

Mix the following together in a big bowl:

1 cup oat flour1 and 1/2 Tablespoons cinnamon1/2 teaspoon baking soda1/4 teaspoon salt45 grams of chopped pecans1 and 1/2 cups shredded carrot8 oz carrot baby food4 egg whites80 grams raisins1/8 cup Stevia2 scoops vanilla protein powder

Add cold water or unsweetened vanilla almond milk until the batter is a thick cake batter consistency.

Spray 9 x 9 baking pan with cooking spray, or grease with coconut oil.

Spread batter evenly into it.

Bake for approximately 12 - 14 minutes.

Watch it closely! Take it out when the edges are golden brown. The center will still be slightly undone, but that is okay. If you over bake these, they will be dry, so stay close and watch them.

Let cool.Slice into 9 bars.Eat.Mmmm-mmmm!

I'd love to concoct some great frosting that is healthy but that may take a small miracle. I'm toying with cream cheese, greek yogurt and sweetener, but no dice yet. I'll keep you all posted if I can nail it.

Macros :Protein: 11 gramsCarb: 17 gramsFat: 4.5 gramsCalories: 153

If you want to decrease the carbs and increase the fat, you can cut the oat flour in half, and use 1/2 cup almond flour.

Blueberry Muffins

What You Need

3/4 Cup Oats

1 Cup Egg Whites

1/2 Cup Blueberries

60g Peanut Butter (Added after baking)

Cooking Instructions

WNBF Pro Bodybuilder Kurt Weidner shares his recipe for healthy egg white oats and blueberry muffins. This recipe works well as a breakfast meal, or as a snack in between major meals. It can easily be taken on the go.

Combine the oats, egg whites and blueberries. Mix evenly.

Bake at 350 degrees for 30 minutes.

After muffins cool, top with peanut butter.

Macros :

39 grams of protein

53 grams of carbs

12 grams of fat

476 calories

Protein Pancakes

Serving Size: 1 large pancake

Ingredients

3 Egg Whites

1 Whole Egg

1 Cup of Oatmeal

1 tsp of Cinnamon

Optional Ingredients

1⁄4 Cup of Blueberries

1 Ounce of Walnuts

1⁄4 Cup of Sugar Free Pancake Syrup

To Make…

Blend egg whites, egg, oatmeal and cinnamon together.

Spray skillet with cooking spray and pour mixture like a normal pancake.

Cook on medium heat. When bubbles arise, add blueberries or walnuts and flip pancake.

Cook for another minute or so. Serve with warm sugar free syrup.

Nutritional Value

No Nuts, Berries or Syrup

Calories: 418

Fat: 11

Carbohydrates: 55

Protein: 28

Quinoa and Coconut Brownies

This recipe uses cooked quinoa and coconut oil instead of traditional brownie ingredients: flour, butter and sugar. The quinoa ensures that each brownie bite will be moist with less coronary risk. Coconut oil is a largely saturated fat, consisting of mostly medium-chain triglycerides that are easy to digest and provide a rapid source of energy. Additionally, it increases the body’s metabolic rate by removing stress on the pancreas (meaning you’ll be burning more fuel) making this the perfect breakfast for those wanting to lose a few pounds after the holidays.

Ingredients

1 1/3 cups quinoa, cooked

1/2 cup sweetener or 1/3 cup Stevia

1/3 cup coconut oil

3 eggs

2 scoops vanilla whey

45 grams dark chocolate, unsweetened

3 tablespoons cocoa powder, unsweetened

1/4 teaspoon baking powder

1/4 teaspoon bicarb

Directions

1. Heat the oil and dark chocolate in the microwave for 30 seconds, until both are melted. Make sure you don’t overcook the chocolate or it will taste bitter if burnt.

2. Whisk the eggs in a large bowl.

3. Once whisked, add all of the ingredients to the eggs.

4. Mix really well to make sure the baking powder and bicarb are evenly distributed.

5. Pour the batter into a 9×9-inch baking tin and cook in a preheated oven for 20 minutes at 350 degrees Fahrenheit.

6. Once cooked, cut into eight equal pieces.

7. Eat them all at once before anyone gets a chance to ask for one.